Tuesday, February 26, 2008

For those who liked this last year, here are this years first look back at some powerfiles. A week ago I did a couple of local races just south of Cincinnati in Kentucky. The first race is just an out and back course with some gentle rollers. The following day is one of the hardest circuits I have ever raced on. It is a four lap race that includes two good size climbs each lap with many rollers in between.

Saturday's goal was to help set the course record which is what the promoter wanted, and get a good workout. So I set out to do this, hoping to get some help along the way, but only received maybe a couple of minutes of relief while on the front. I pulled off with 15km remaining in the race, that was when I felt comfortable with the time remaining to set the record. Here is a look at the data.

Duration: 2:07:10 (2:08:48)
Work: 2509 kJ
TSS: 180.3 (intensity factor 0.922)
Norm Power: 337
VI: 1.02
Pw:HR: 3.91%
Pa:HR: -5.23%
Distance: 83.12 km
Min Max Avg
Power: 0 743 329 watts
Heart Rate: 34 240 160 bpm
Cadence: 30 242 89 rpm
Speed: 10.6 60.2 39.2 kph
Pace 0:60 5:40 1:32 min/km
Crank Torque: 0 77.5 35.4 N-m

Most of the time I was just trying to hold my upper tempo zone, and occasionally would bump into my lower threshold zone. The effort actually fit perfectly into the type of workouts I had been doing up until that time, so it worked out nicely.

Next day was Schabobele. I definitely wanted to win this one. I was just going to hang with the leaders of the climbs and feel them out towards the end to know when to attack before the last one to the finish. I ended up being the leader of the first one and just rolled away comfortable. I didn't want to smash it, and really didn't mind if some came up to me to make the day bit shorter, especially with the wind blowing in upwards of 40mph. But nobody every came up and I spent another long day on the front, much like the day before. After looking at the file though, I realized why nobody came up to me by seeing that the first hour was harder then I had actually thought, or perceived. I think much of this had to do with going over the climbs at harder effort then I was towards the end.

First Hour:
Duration: 1:00:00 (1:00:48)
Work: 1205 kJ
TSS: 94.1 (intensity factor 0.97)
Norm Power: 354
VI: 1.06
Pw:HR: 2.85%
Pa:HR: 6.63%
Distance: 33.129 km
Min Max Avg
Power: 0 695 335 watts
Heart Rate: 60 240 158 bpm
Cadence: 34 158 87 rpm
Speed: 11.6 69.4 33.1 kph
Pace 0:52 5:10 1:49 min/km
Crank Torque: 0 93.4 37.5 N-m

Shabobele RR:
Duration: 3:04:46 (3:07:00)
Work: 3400 kJ
TSS: 243.1 (intensity factor 0.889)
Norm Power: 324
VI: 1.06
Pw:HR: 8.08%
Pa:HR: 2.44%
Distance: 101.103 km
Min Max Avg
Power: 0 695 307 watts
Heart Rate: 0 240 155 bpm
Cadence: 29 179 85 rpm
Speed: 10.4 78.8 32.8 kph
Pace 0:46 5:46 1:50 min/km
Crank Torque: 0 93.4 35.2 N-m

First hour wasn't killer for me, but I was able to stay away from others once they were no longer able to just following in my draft because of the separation put in on the climb. Once again the training I had done over the past few weeks, and of course the races a few weeks before in the Bahamas helped a lot, and was perfect for these types of efforts. I have tempo down now, and mixed in some Vo2 stuff as well, so soon it will be time to train at threshold. Now thats hard work.

Breeze On

2 comments:

Seth said...

Hey, man. Good to see you at DePauw this weekend again. Those are some really sick Powerfiles. I'll be looking forward to seeing you reppin' the MWCCC against the big boys again this year!

Anonymous said...

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